Top Exercise for Back Pain: Supine Hamstring Stretch

While lying down on your back, hook a towel or strap under your foot and draw up your leg until a stretch is felt under your leg (calf area). Keep your knee in a straightened position during the stretch. Hold 30 seconds to 1 minute. Repeat for 2-3 repetitions.

Benefits: 
This exercise is most effective for helping individuals dealing with pain bending forward, a herniated disc and sciatica
This easy-on-the-back exercise is an effective exercise to use for increasing the flexibility of the hamstrings and calf muscles which will help reduce stress on the lower back.

Precautions:
Make sure to breath in through the nose and out through the mouth while performing this stretch to enhance the benefits. Enter into the stretch gently in order to avoid a muscle spasm. Do not perform this exercise if it increases pain, numbness or tingling in the low back or down the leg.